pullday🤍
Body Heatmap
Target Muscles
Bent Over Row (Barbell)
18 repsW
28 reps2
38 reps3
48 repsF
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
W
20
8
2
30
8
3
30
8
F
50
8
Bicep Curl (Dumbbell)
18 repsW
28 reps2
38 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
W
5
8
2
6
8
3
7
8
Lat Pulldown (Cable)
18 repsW
28 reps2
38 reps3
48 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
40
8
2
41
8
3
45
8
4
50
8
Back Extension (Machine)
18 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Machine)
Lower BackGlutesHamstrings
Set
KG
Reps
1
40
8
2
45
8
3
50
8
Bicep Curl (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
7.5
8
2
10
8
3
11
8
4
12.5
8
Face Pull
18 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
22
8
2
25.5
8
3
26.5
8
Rear Delt Reverse Fly (Cable)
18 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
Rear DeltsUpper Back
Set
KG
Reps
1
2.5
8
2
3.5
8
3
3.5
8
Hammer Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6
8
2
6
8
3
7
8
